I love this commercial from Nike; if this is not encouragement to keep at your workouts when things get frustrating, I don't know what is!
Nike Commercial
Saturday, December 22, 2012
Friday, December 21, 2012
Christmas Feasting!
Christmas is just a few days away, and we are all excited to see family and enjoy some great food. For many of us though, this enjoyment and anticipation is slightly tinged by the knowledge that we may just in fact eat Santa Clause this Christmas! Before we proceed to our merrymaking and eating, I wanted to share a few things I've found over the years that help me to enjoy my Christmas food but also not become over-stuffed by eating too much.
Eat breakfast or brunch. It's never advisable to skip breakfast at any time, but especially on Christmas Day, it will help you to have a more normal appetite during the rest of the day.
Exercise in the morning. Though you may be tempted to take the day off, this will actually help regulate your appetite for the rest of the day. Instead of taking the day off from exercise, maybe do a lighter workout instead.
Skip the appetizers and have some water. Don't get filled up on appetizers, but save room for the main meal. Also, having water will keep your stomach feeling satisfied, but will also empty from your stomach in time for the main course.
Fill up your plate once at the main meal. Don't go back for seconds, but save room for dessert!
Choose one dessert. Choose your favorite and stick with it.
Ask for leftovers. When you know you get to take some leftovers home, you won't feel the need to "sample" everything at your Christmas dinner.
I hope some of these tips will come in handy for you this Christmas. Have a very Merry Christmas!
Eat breakfast or brunch. It's never advisable to skip breakfast at any time, but especially on Christmas Day, it will help you to have a more normal appetite during the rest of the day.
Exercise in the morning. Though you may be tempted to take the day off, this will actually help regulate your appetite for the rest of the day. Instead of taking the day off from exercise, maybe do a lighter workout instead.
Skip the appetizers and have some water. Don't get filled up on appetizers, but save room for the main meal. Also, having water will keep your stomach feeling satisfied, but will also empty from your stomach in time for the main course.
Fill up your plate once at the main meal. Don't go back for seconds, but save room for dessert!
Choose one dessert. Choose your favorite and stick with it.
Ask for leftovers. When you know you get to take some leftovers home, you won't feel the need to "sample" everything at your Christmas dinner.
I hope some of these tips will come in handy for you this Christmas. Have a very Merry Christmas!
Wednesday, December 19, 2012
Exercise, Nutrition, and Diabetes
Exercise has been encouraged for people with diabetes for a long time; an interesting study has recently been released (http://www.foxnews.com/health/2012/12/19/diabetes-cure-diet-and-exercise-work-for-some/) showing some efficacy in advocating exercise and nutritional counseling for people who had Type 2 diabetes. In this particular study, participants had been living with their diabetes for an average of 5 years prior to it beginning.
Over the course of 4 years, 4500 participants were observed. They were randomly assigned to 2 groups - one group had very intensive (weekly) counseling sessions for 6 months that included very specific goals to meet in exercise and nutrition. For the next 3.5 years of the study, they followed up with additional counseling sessions twice monthly. The other group had a far less intensive counseling regimen, and only attended 3 counseling sessions per year of the study (for a total of 12 sessions over 4 years), and had no exercise or nutrition goals to meet.
The results were quite interesting; after 1 year of the program, participants who had intensive counseling sessions saw a partial remission of diabetic symptoms (on average losing 8.6% of their weight). What this means is that they returned to a "prediabetic" state in which their blood sugar levels could be controlled purely through diet and exercise without taking medicine. After 4 years, there was some attrition in this group, but a statistically significant number still remained in partial remission (on average losing 4.7% of their weight).
In contrast, the group that received minimal counseling sessions saw 0.7% weight loss in the first year, that only increased to 0.8% weight loss after 4 years. You don't have to be an expert in statistics to see that the general results of this study are promising -- the participants who understood how to manage their Type 2 diabetes through exercise and nutrition, as well as continued accountability to complete their program, had a far better chance of experiencing remission.
Some final thoughts...
1. This study included only counseling sessions to identify strategies for exercise and nutrition. Would the results be better if participants were assigned to exercise sessions with a personal trainer or exercise physiologist who had experience in working with diabetic clients?
2. This study helps show that dramatic weight loss surgeries or diets are not the "only" way to recover from Type 2 diabetes, as many in the medical community would have us believe. This is information that most of the legitimate fitness and nutrition communities have known for years, and it is great to have more studies showing the truth of it!
3. If remission is defined in this study as achieving the "pre-diabetic state" that can be controlled without medications, but through diet and exercise, can you imagine the impact this information can have as far as medical insurance is concerned? This could translate into lower out-of-pocket expenses for families, as well as lower insurance costs for small business owners who are trying to provide insurance for their employees.
4. Fruits and veggies are emphasized in controlling diabetes...hmmm....I might need to beat this dead horse more sufficiently in future blogs....
I definitely encourage you to read this article; it offers great hope for change. I might be on the verge of being corny here, but knowledge truly is power. When combined with the accountability and encouragement of others, putting this knowledge into practice can be key in reducing the prevalence of Type 2 diabetes.
Over the course of 4 years, 4500 participants were observed. They were randomly assigned to 2 groups - one group had very intensive (weekly) counseling sessions for 6 months that included very specific goals to meet in exercise and nutrition. For the next 3.5 years of the study, they followed up with additional counseling sessions twice monthly. The other group had a far less intensive counseling regimen, and only attended 3 counseling sessions per year of the study (for a total of 12 sessions over 4 years), and had no exercise or nutrition goals to meet.
The results were quite interesting; after 1 year of the program, participants who had intensive counseling sessions saw a partial remission of diabetic symptoms (on average losing 8.6% of their weight). What this means is that they returned to a "prediabetic" state in which their blood sugar levels could be controlled purely through diet and exercise without taking medicine. After 4 years, there was some attrition in this group, but a statistically significant number still remained in partial remission (on average losing 4.7% of their weight).
In contrast, the group that received minimal counseling sessions saw 0.7% weight loss in the first year, that only increased to 0.8% weight loss after 4 years. You don't have to be an expert in statistics to see that the general results of this study are promising -- the participants who understood how to manage their Type 2 diabetes through exercise and nutrition, as well as continued accountability to complete their program, had a far better chance of experiencing remission.
Some final thoughts...
1. This study included only counseling sessions to identify strategies for exercise and nutrition. Would the results be better if participants were assigned to exercise sessions with a personal trainer or exercise physiologist who had experience in working with diabetic clients?
2. This study helps show that dramatic weight loss surgeries or diets are not the "only" way to recover from Type 2 diabetes, as many in the medical community would have us believe. This is information that most of the legitimate fitness and nutrition communities have known for years, and it is great to have more studies showing the truth of it!
3. If remission is defined in this study as achieving the "pre-diabetic state" that can be controlled without medications, but through diet and exercise, can you imagine the impact this information can have as far as medical insurance is concerned? This could translate into lower out-of-pocket expenses for families, as well as lower insurance costs for small business owners who are trying to provide insurance for their employees.
4. Fruits and veggies are emphasized in controlling diabetes...hmmm....I might need to beat this dead horse more sufficiently in future blogs....
I definitely encourage you to read this article; it offers great hope for change. I might be on the verge of being corny here, but knowledge truly is power. When combined with the accountability and encouragement of others, putting this knowledge into practice can be key in reducing the prevalence of Type 2 diabetes.
Tuesday, December 11, 2012
The Healthiest States in the US: Where Does Yours Rank?
If you are living in the United States, the above link provides access to a very sobering article about how our states rank in terms of healthy living, and what some of our major risk factors are for bad health. We are unfortunately at a time in history where we are living longer lives, but our population is actually becoming sicker due to diseases that can be preventable; diseases such as, hypertension, diabetes, and heart disease.
I encourage you to read through this article and think about some of you and your family's lifestyle habits. Where do you and your family stand in terms of healthy living (i.e. dealing with stress, reducing exposure to unhealthy chemicals, etc.)? Have you identified your eating habits and are you trying to change those that are detrimental to your health? Have you begun an exercise regimen that you can stick with over the course of your life to maintain health? Most importantly, what are you doing to spread what you know about the importance of exercise and healthy eating to others who may need your help in making serious life changes?
I think the most interesting part of this article was the last sentence, a quote from one of the contributors to the health report mentioned in the article, Dr. Tuckson.
"As important as insurance and access to medical care are, the key thing is to be controlling fundamental risk factors."
Our "fundamental risk factors" include anything leading to a sedentary lifestyle, namely, lack of exercise and healthy eating. So I ask again, what are you (and I) doing to take personal responsibility for our health while helping others to do the same?
Thursday, September 20, 2012
Creating a Relationship that Counts - Exercise and Eating
Have you ever felt as if you were fighting a losing battle with your workouts - thinking that no matter what you do, you are not losing weight? Unfortunately, there is an all-too-common culprit hi-jacking your efforts in the gym! This culprit is...your eating habits! It is important to understand the relationship between your exercise routine and what you eat, because they are not mutually exclusive. Although this is not the only reason you may not see the results you want, it can be a large part of the cause.
Eating plays just as important a role (if not more important, as argued by some) in your level of health and physical shape as exercise does. Whether we like it or not, our bodies were created to be fueled with lots of fruits and veggies, an area where our diets tend to be sadly lacking. Our bodies were not meant to subsist primarily on meat and grain with a few "green things" here and there. We are not at our optimal level of performance when we eat that way. Incorporating more fruits and vegetables not only leads us to an optimal level of performance, but also increases weight loss (Go figure! It really is just like we've always been told!)
There are a few ways you can check to see if your diet is inhibiting your performance and weight loss:
1. Do you get 7-11 servings of fruits and veggies daily? (A single serving is about the size of your fist).
2. Do you eat out frequently? This gives you much less control over the ingredients in your meals.
3. If you are eating at home frequently, are you preparing balanced meals for yourself? (Taking into account the proper amounts of protein, fat, and carbohydrates).
4. When you cook your own meals, can you read and understand the ingredient list for what you make? If not, you may be preparing too many "processed" foods that do contribute to weight gain.
Exercise and eating depend upon one another for maximal results in health. If you do not eat a balanced diet with plenty of fruits and veggies, you will not have the energy for peak performance during your workouts. (I'd also venture to say that if most of your carbohydrates are coming from grains, you probably feel sluggish and tired during the day also.) If you do not exercise, you are not utilizing the good nutrition that you do get, since most individuals have sedentary jobs.
If you see that your diet is lacking, here are a few suggestions to help you get started with positive changes:
1. Eat fruits and veggies for snacks.
2. Cook two different vegetables to go along with main dish for dinner instead of cooking a grain.
3. Try to avoid buying chips or granola bars for snacks, but buy fruits and veggies instead so your refrigerator is stocked with healthier options.
As you begin to incorporate more fruits and veggies in your diet, you will see some positive changes in your body and the caliber of your workouts. Health is a journey, not a destination; it is important to be diligent and proactive in preserving the health we have!
If you are interested in some further reading, the following is a link to an article regarding the benefits of positive dietary changes:
http://www.nytimes.com/2012/08/26/opinion/sunday/debunking-the-hunter-gatherer-workout.html?_r=0
Eating plays just as important a role (if not more important, as argued by some) in your level of health and physical shape as exercise does. Whether we like it or not, our bodies were created to be fueled with lots of fruits and veggies, an area where our diets tend to be sadly lacking. Our bodies were not meant to subsist primarily on meat and grain with a few "green things" here and there. We are not at our optimal level of performance when we eat that way. Incorporating more fruits and vegetables not only leads us to an optimal level of performance, but also increases weight loss (Go figure! It really is just like we've always been told!)
There are a few ways you can check to see if your diet is inhibiting your performance and weight loss:
1. Do you get 7-11 servings of fruits and veggies daily? (A single serving is about the size of your fist).
2. Do you eat out frequently? This gives you much less control over the ingredients in your meals.
3. If you are eating at home frequently, are you preparing balanced meals for yourself? (Taking into account the proper amounts of protein, fat, and carbohydrates).
4. When you cook your own meals, can you read and understand the ingredient list for what you make? If not, you may be preparing too many "processed" foods that do contribute to weight gain.
Exercise and eating depend upon one another for maximal results in health. If you do not eat a balanced diet with plenty of fruits and veggies, you will not have the energy for peak performance during your workouts. (I'd also venture to say that if most of your carbohydrates are coming from grains, you probably feel sluggish and tired during the day also.) If you do not exercise, you are not utilizing the good nutrition that you do get, since most individuals have sedentary jobs.
If you see that your diet is lacking, here are a few suggestions to help you get started with positive changes:
1. Eat fruits and veggies for snacks.
2. Cook two different vegetables to go along with main dish for dinner instead of cooking a grain.
3. Try to avoid buying chips or granola bars for snacks, but buy fruits and veggies instead so your refrigerator is stocked with healthier options.
As you begin to incorporate more fruits and veggies in your diet, you will see some positive changes in your body and the caliber of your workouts. Health is a journey, not a destination; it is important to be diligent and proactive in preserving the health we have!
If you are interested in some further reading, the following is a link to an article regarding the benefits of positive dietary changes:
http://www.nytimes.com/2012/08/26/opinion/sunday/debunking-the-hunter-gatherer-workout.html?_r=0
Thursday, August 16, 2012
Exercise, Baby!
Exercise is crucial to maintain at any stage in life, but
especially during those times when life is not proceeding “normally.” When changes or unexpected developments
in life occur, it is easy to not make the same time for exercise that we did
before that change happened.
Ironically, this is an even more important time to maintain healthy
habits so we are able to stay physically well in order to deal effectively with
unforeseen challenges and stressors.
One example of life change is pregnancy. Pregnancy produces a major life change that can lead to unhealthy
lifestyle habits in response to stressors during the time of
pregnancy, or immediately after, during the postpartum period. Exercise can provide alleviation of
many common pregnancy-related complaints and discomforts, while allowing for a
healthy pregnancy and baby. It is
a win-win situation!
Among the many benefits of exercise during pregnancy are the
following:
1.
Reduced risk for preeclampsia and gestational
diabetes (Butler et al., 2004).
2.
Reduced risk for excess maternal weight gain
(Ruchat et al., 2012).
a.
Interesting fact – gaining weight in excess of
normal pregnancy weight gain can actually put your child at risk for obesity
later in life!
3.
Reduced occurrence of nausea,
fatigue, back pain, and heartburn (Da Costa et al., 2003; Radmoski, 2006).
4.
Increased feelings of
self-esteem (Artal & Sherman, 1999; Morris & Johnson, 2005; Sternfeld,
1997).
This list is by no means exhaustive, however, it does begin
to show us how positive exercise is for both the mother and baby. Several of the studies mentioned above
noted that a moderate intensity exercise routine is enough to provide many of
these benefits. What this means is
that an exercise routine incorporating walking or bicycling or swimming, along
with consistent resistance training can provide positive benefits! Even if
you have never begun an exercise routine, you can still start one during
pregnancy. I would definitely
recommend beginning with a light intensity workout, and letting your doctor
know that you are beginning one.
It also would be a good idea to hire a personal
trainer who works with special populations to help you create an exercise
routine.
At the other end of the spectrum, if you have created a
lifestyle of activity that includes training for serious events (i.e.
marathons, triathlons, etc.) you can also continue this lifestyle during
pregnancy barring any medical health problems, concerns expressed by your
physician, and physical discomfort.
Often, a determining factor of the intensity of your exercise during
pregnancy is the intensity of your exercise during the year prior to becoming
pregnant. In Artal &
Sherman's (1999) study, one of their participants was a woman who was an elite
marathoner prior to pregnancy. At
the age of 33, she continued her training regimen of 66.5 miles per week until
one week prior to the planned Cesarean section of her twins!
Continuing to exercise during pregnancy is all part of a
healthy lifestyle that should begin before pregnancy, and continue long
after. We must remind ourselves
that exercise as part of a healthy lifestyle is not just simply to be healthy
at one point in time, but to be healthy for a lifetime. In our minds, exercise must become a
vehicle to enjoy other parts of our life!
References
Artal, R., & Sherman, C. (1999).
Exercise during pregnancy safe and beneficial for most. The Physical and Sports Medicine, 27, 51-60.
Butler, C., Williams, M., Sorensen, T.,
Frederick, I., & Leisenring, W. (2004). Relation between maternal
recreational physical activity and plasma lipids in early pregnancy. American Journal of Epidemiology, 160, 350-359.
Da Costa, D., et al. (2003).
Self-reported leisure-time physical activity during pregnancy and relationship
in psychological well-being. Journal of
Psychosomatic Obstetrics & Gynecology, 24, 111-119.
Morris, S.N., & Johnson, N.R.
(2005). Exercise during pregnancy a critical appraisal of the literature. The Journal of Reproductive Medicine, 50(3),
181-188.
Radmoski, M. (2006). Exercise during
pregnancy. Wellness Options, 24, 38-39.
Ruchat et al. (2012). Nutrition and exercise reduce
excessive weight gain in normal-weight pregnant women. Medicine and Science in Sports and Exercise, 1419-1426. DOI:
10.1249
Sternfeld, B. (1997). Physical activity
and pregnancy outcome review and recommendations. Sports Medicine, 23, 33-47.
Wednesday, June 20, 2012
Investing in Your Workout Routine
When planning for a fitness routine, it can be easy to formulate your workout, and decide when and with whom you will exercise. Sometimes, though, we overlook the obvious in our plans - clothing and footwear. What you choose to wear during exercise can either help or hinder your performance. You should be prepared, to an extent, to get what you pay for in terms of workout apparel. If you choose to buy the cheapest clothing and footwear on the market, you're going to be disappointed with your purchase. Cheaper workout clothing and footwear do not wear well over time, and there is often physical discomfort involved (blisters, improper fit, etc.) On the other hand, you also do not have to buy the most expensive exercise apparel to get the best "bang for your buck." Here are some things to keep in mind when shopping for workout clothing that will help you have a more comfortable workout.
1. Exercise Clothing
The main thing to keep in mind with your clothing, is to stay away from cotton. Cotton is not ideal during a workout because it is not moisture wicking - it does not move the sweat away from your body. In order to fully appreciate the benefits that sweating provides, the moisture must evaporate, and cotton does not allow this to happen very well. If sweat stays on your skin, heat is being trapped, and this will ultimately make you feel tired sooner in your workout.
You want to look for clothing that says "moisture wicking" or "cool/dry duo;" something along those lines. If you tend to be a big sweater when you workout, choose something sleeveless along with shorts. You always want to choose something that will keep you cool and (relatively)dry during your workout. If you don't, the bottom line is that you won't be able to work out at your optimum intensity for as long as you could be.
2. Exercise Footwear
When you shop for socks, moisture wicking options are also available, which can help you avoid blisters. You also want to make sure your socks fit properly, are not too large, and will cover your ankle adequately to avoid heel blisters. The socks you purchase for exercise should be for exercise only; this will help them to last longer. If your arches tend to ache while working out, socks are also available with arch support. Also pay attention to how the sock feels on your foot; for example, if the seam that goes over the toes tends to feel uncomfortable when wearing tennis shoes, those are probabaly not good socks to work out in.
The most important issue with finding the right tennis shoes to work out in is fit. When you go to the store, make sure to have an associate help you find the right shoes for your particular workout. With this in mind, you will want to go to a store that specializes in selling sports and/or running apparel. If you run, the shoes you buy will be different than someone who walks. If you do plyometrics, the shoes you buy will be different than someone who plays volleyball. The point is, you will want to tell the associate who is helping you what you will be doing, otherwise, you will be less than satisfied with a pair of shoes not suited to your needs.
Another new trend in exercise foot apparel are the "foot shoes." If you are in the process of getting recommitted to a workout routine, and have been on a break for awhile, I do not recommend purchasing these shoes. If you are an experienced exerciser, these shoes might be comething to consider; personally, the jury is out for me until I see more comprehensive research on the effects of daily use for several years.
For regular tennis shoes, if you work out at least 4-6 days per week, you want to buy new tennis shoes every 6-9 months. Believe me, this is a worthy purchase!! Also, consider changing the brand of shoe you wear every couple of purchases. If you make a big change in your workout (i.e. change from running to plyometrics), make sure to find a shoe to fit the new routine. It will take some time and investment at first to identify what type of clothing and foot apparel will work best for your individual needs. Investing in your workout apparel will help you stay on track in your workout routine. Keeping these ideas in mind for exercise apparel can make your exercise experience much more enjoyable...well...you know, as enjoyable as it can be!
1. Exercise Clothing
The main thing to keep in mind with your clothing, is to stay away from cotton. Cotton is not ideal during a workout because it is not moisture wicking - it does not move the sweat away from your body. In order to fully appreciate the benefits that sweating provides, the moisture must evaporate, and cotton does not allow this to happen very well. If sweat stays on your skin, heat is being trapped, and this will ultimately make you feel tired sooner in your workout.
You want to look for clothing that says "moisture wicking" or "cool/dry duo;" something along those lines. If you tend to be a big sweater when you workout, choose something sleeveless along with shorts. You always want to choose something that will keep you cool and (relatively)dry during your workout. If you don't, the bottom line is that you won't be able to work out at your optimum intensity for as long as you could be.
2. Exercise Footwear
When you shop for socks, moisture wicking options are also available, which can help you avoid blisters. You also want to make sure your socks fit properly, are not too large, and will cover your ankle adequately to avoid heel blisters. The socks you purchase for exercise should be for exercise only; this will help them to last longer. If your arches tend to ache while working out, socks are also available with arch support. Also pay attention to how the sock feels on your foot; for example, if the seam that goes over the toes tends to feel uncomfortable when wearing tennis shoes, those are probabaly not good socks to work out in.
The most important issue with finding the right tennis shoes to work out in is fit. When you go to the store, make sure to have an associate help you find the right shoes for your particular workout. With this in mind, you will want to go to a store that specializes in selling sports and/or running apparel. If you run, the shoes you buy will be different than someone who walks. If you do plyometrics, the shoes you buy will be different than someone who plays volleyball. The point is, you will want to tell the associate who is helping you what you will be doing, otherwise, you will be less than satisfied with a pair of shoes not suited to your needs.
Another new trend in exercise foot apparel are the "foot shoes." If you are in the process of getting recommitted to a workout routine, and have been on a break for awhile, I do not recommend purchasing these shoes. If you are an experienced exerciser, these shoes might be comething to consider; personally, the jury is out for me until I see more comprehensive research on the effects of daily use for several years.
For regular tennis shoes, if you work out at least 4-6 days per week, you want to buy new tennis shoes every 6-9 months. Believe me, this is a worthy purchase!! Also, consider changing the brand of shoe you wear every couple of purchases. If you make a big change in your workout (i.e. change from running to plyometrics), make sure to find a shoe to fit the new routine. It will take some time and investment at first to identify what type of clothing and foot apparel will work best for your individual needs. Investing in your workout apparel will help you stay on track in your workout routine. Keeping these ideas in mind for exercise apparel can make your exercise experience much more enjoyable...well...you know, as enjoyable as it can be!
Friday, June 1, 2012
Family, Fitness, Fun!
Getting others involved in fitness is an important aspect of maintaining accountability, and who better to hold you accountable than family? Incorporating fitness into family life is a great way to remain personally consistent, but also passes on the importance of fitness to your kids. Children need to be taught how to be physically active and how to incorporate it in their lifestyle on a daily basis; they don't always pick up on these things simply by watching you work out. Though setting an example is important, exercising together makes a lasting impression.
Kids need physical activity on a daily basis just like adults do; even if your kids are not the "sporty" type, they can still learn how to find activities that suit their interests. The key is helping them to see how physical activity can be fun and easily added into a daily routine. The following are some suggestions for being active with your kids:
1. Evening walks - Take a walk after dinner as a family, bring the dogs too if you have them!
2. Enter a 5k event - Often, a 5k running event will also have a 1 or 2 mile walk event that corresponds with it. This is something the whole family can do together. Kids under a certain age will typically be free for these events or have a reduced entry fee. Sometimes kids are allowed to ride their bicycle for the walking event; the details will depend on who is hosting.
3. Go to the park - Encourage your kids to play on the playground, or take a frisbee or football and toss it around for awhile.
4. Play a sport for fun - Teach your kids how to play baseball or tennis just for fun. Once they understand enough of the basics, you can take them out on a Saturday morning and just have fun with it!
5. Ride bicycles together - You can get creative with this option and pack a picnic lunch to take with you.
6. Choose to walk instead of drive - If you have errands to run and they are not too far away, use this time to walk with your kids.
7. Learn how to roller skate, roller blade, or skateboard - Teaching some of these skills to your kids enables you to do something together, while also helping them work on balance and coordination.
8. Have a family "field day" - If your family is the competitive type, create your own "field day" where you can compete against each other in different games. You don't even need much to set up for this, just things from around your house.
9. Frisbee golf - There are plenty of frisbee golf courses, many of which are free! Just find the one nearest you, and go have fun!
Take time to help your children understand the fun of fitness so they can have a head start towards a healthy life, because health is an irreplaceable gift!
Kids need physical activity on a daily basis just like adults do; even if your kids are not the "sporty" type, they can still learn how to find activities that suit their interests. The key is helping them to see how physical activity can be fun and easily added into a daily routine. The following are some suggestions for being active with your kids:
1. Evening walks - Take a walk after dinner as a family, bring the dogs too if you have them!
2. Enter a 5k event - Often, a 5k running event will also have a 1 or 2 mile walk event that corresponds with it. This is something the whole family can do together. Kids under a certain age will typically be free for these events or have a reduced entry fee. Sometimes kids are allowed to ride their bicycle for the walking event; the details will depend on who is hosting.
3. Go to the park - Encourage your kids to play on the playground, or take a frisbee or football and toss it around for awhile.
4. Play a sport for fun - Teach your kids how to play baseball or tennis just for fun. Once they understand enough of the basics, you can take them out on a Saturday morning and just have fun with it!
5. Ride bicycles together - You can get creative with this option and pack a picnic lunch to take with you.
6. Choose to walk instead of drive - If you have errands to run and they are not too far away, use this time to walk with your kids.
7. Learn how to roller skate, roller blade, or skateboard - Teaching some of these skills to your kids enables you to do something together, while also helping them work on balance and coordination.
8. Have a family "field day" - If your family is the competitive type, create your own "field day" where you can compete against each other in different games. You don't even need much to set up for this, just things from around your house.
9. Frisbee golf - There are plenty of frisbee golf courses, many of which are free! Just find the one nearest you, and go have fun!
Take time to help your children understand the fun of fitness so they can have a head start towards a healthy life, because health is an irreplaceable gift!
Friday, May 25, 2012
Healthy Eating...Is it Possible?
Choosing to eat healthy foods can be challenging for a variety of reasons. Sometimes it is difficult to choose healthy foods because they don't taste like the processed diet we have become used to. For some people, it seems very expensive to choose to eat fresh, healthy foods on a daily basis. Other times we assume that healthy foods take too much time and preparation to suit our busy, on-the-go lifestyles; and besides, our kids won't eat vegetables anyway, right? When we give reasons like this to explain our poor dietary choices, do we really understand what we imply by them? We imply that our health is not nearly as important as spending money on other things, and that it is not worth a little extra time to maintain it, nor is it important enough for us to instill in our children that their health actually matters. I say this knowing full well that I have used these same excuses at different times in my life...but let's call them what they are...excuses.
If most of us are completely honest with ourselves, we know we should be eating more fruits and veggies (7-11 servings, or thereabouts...), drinking more water, eating less refined sugar (i.e. white flour/sugar products...), and getting the proper amount of sleep, exercise, and time with our families on a daily basis. We cannot move forward in pursuing good health until we come clean by identifying what we should be doing, and what we are doing - which are usually two very different things. Once we realize that our eating habits are not what they should be, many of us tend to want to change things quickly, which often leads to crash dieting.
Please let me to be clear about this point...crash dieting sets us up for failure, absolute failure. The ONLY way to improve our health is by eating macronutrients (carbohydrates, proteins, and fats) in their PROPER PROPORTION!! A crash diet attempts to dramatically decrease one of these three macronutrient categories to give the illusion of weight loss and/or health, but they do not truly improve health or give lasting weight loss. Health comes through the "old fashioned way" of eating right, something most of our parents attempted to instill in us from an early age, but many of us left those ideas behind us when our lives got busy as adults.
I want to give some suggestions to help realign our eating habits with what they should be. These are things that have worked for me and my husband, and many of our friends. See what will work for you and your family, but remember, sometimes it is just a hard choice of eating the right thing because you know it is good for you, while saying "no" to unhealthy foods because you know they are bad for you.
1. Buy lots of fresh fruits and vegetables or plant a garden. Yes, they do cost more than what you will buy in a boxed meal; however, they are more versatile for cooking, and great for snacking. Also, remind yourself that eating fruits and veggies leads to better health, which means less money spent on over-the-counter and prescription medications, and trips to the doctor. If you choose to plant a garden, it is alot of fun...and this is coming from a person who does NOT have a green thumb at all and had to plant all her veggies in pots!!
2. Cook at home and double up on meals. When you prepare meals at home, double the recipe. This way you can put half in the freezer and have it the next week.
3. Pack your own lunch. Hmm...I can already hear the groans, but come on! This takes all of 10 minutes before you go to be at night to prepare your lunch for work the next day! And think of all those fresh fruits and veggies you bought that you can include in your lunch.
4. Plan your meals and cooking schedule a week in advance. Plan your meals in advance and then work with your spouse or room mates to divide up which nights to cook meals. This worked especially well for my family; I had a job where I worked 40++++++++ hours in a week and often on weekends, this saved us from eating out all the time.
5. Learn to really like your vegetables, or invest in a juicer, or products like Juice Plus. If you don't like the taste of raw vegetables, you can buy a juicer and find some great recipes to juice your vegetables. Juice Plus is another option where fruits and vegetables are juiced and dried at low temperatures to be taken as a capsule or chewable. My family has chosen to do all three of these things because we have really learned to LOVE our fruits AND vegetables, and figure, the more we eat, the better!
6. Teach your children the value of fruits, vegetables, and healthy eating in general. Yes, I understand children are picky, I used to be one of them! But fast food hasn't been around forever, right? Kids haven't been picky and only able to eat fast food since the beginning of time because it didn't always exist. You are your kids' best example for healthy living and eating; give them the opportunity to do what you say AND do what you do.
7. Give up prepackaged dinners and lunches. Boxed meals are simply code for empty carbohydrates and lots of salt. Who really wants high blood pressure in a box simply because it was easier than making a sandwich?
8. Keep track of your food categories. Each day, 60% of our calories should come from carbohydrates, 20% from protein, and 20% from fat. You want to stick with the healthy choices for these categories; for example:
10. Give your groceries the budget they deserve. My philosophy is to pay whatever is necessary at the grocery store to eat healthy, and then the rest of my budget falls into place. Prioritize your health over getting those new clothes, or new " " (fill in the blank). Your health is just more important than things, so treat it that way by buying what your body needs.
Make a commitment to be healthy inside and out. Eating well is just as large a part of health as exercising and other things. Bring your family along with you on the journey towards better health, it is always better to have company and accountability. It is amazing how much better you feel when you have the right kind food in your body on a daily basis!
If most of us are completely honest with ourselves, we know we should be eating more fruits and veggies (7-11 servings, or thereabouts...), drinking more water, eating less refined sugar (i.e. white flour/sugar products...), and getting the proper amount of sleep, exercise, and time with our families on a daily basis. We cannot move forward in pursuing good health until we come clean by identifying what we should be doing, and what we are doing - which are usually two very different things. Once we realize that our eating habits are not what they should be, many of us tend to want to change things quickly, which often leads to crash dieting.
Please let me to be clear about this point...crash dieting sets us up for failure, absolute failure. The ONLY way to improve our health is by eating macronutrients (carbohydrates, proteins, and fats) in their PROPER PROPORTION!! A crash diet attempts to dramatically decrease one of these three macronutrient categories to give the illusion of weight loss and/or health, but they do not truly improve health or give lasting weight loss. Health comes through the "old fashioned way" of eating right, something most of our parents attempted to instill in us from an early age, but many of us left those ideas behind us when our lives got busy as adults.
I want to give some suggestions to help realign our eating habits with what they should be. These are things that have worked for me and my husband, and many of our friends. See what will work for you and your family, but remember, sometimes it is just a hard choice of eating the right thing because you know it is good for you, while saying "no" to unhealthy foods because you know they are bad for you.
1. Buy lots of fresh fruits and vegetables or plant a garden. Yes, they do cost more than what you will buy in a boxed meal; however, they are more versatile for cooking, and great for snacking. Also, remind yourself that eating fruits and veggies leads to better health, which means less money spent on over-the-counter and prescription medications, and trips to the doctor. If you choose to plant a garden, it is alot of fun...and this is coming from a person who does NOT have a green thumb at all and had to plant all her veggies in pots!!
2. Cook at home and double up on meals. When you prepare meals at home, double the recipe. This way you can put half in the freezer and have it the next week.
3. Pack your own lunch. Hmm...I can already hear the groans, but come on! This takes all of 10 minutes before you go to be at night to prepare your lunch for work the next day! And think of all those fresh fruits and veggies you bought that you can include in your lunch.
4. Plan your meals and cooking schedule a week in advance. Plan your meals in advance and then work with your spouse or room mates to divide up which nights to cook meals. This worked especially well for my family; I had a job where I worked 40++++++++ hours in a week and often on weekends, this saved us from eating out all the time.
5. Learn to really like your vegetables, or invest in a juicer, or products like Juice Plus. If you don't like the taste of raw vegetables, you can buy a juicer and find some great recipes to juice your vegetables. Juice Plus is another option where fruits and vegetables are juiced and dried at low temperatures to be taken as a capsule or chewable. My family has chosen to do all three of these things because we have really learned to LOVE our fruits AND vegetables, and figure, the more we eat, the better!
6. Teach your children the value of fruits, vegetables, and healthy eating in general. Yes, I understand children are picky, I used to be one of them! But fast food hasn't been around forever, right? Kids haven't been picky and only able to eat fast food since the beginning of time because it didn't always exist. You are your kids' best example for healthy living and eating; give them the opportunity to do what you say AND do what you do.
7. Give up prepackaged dinners and lunches. Boxed meals are simply code for empty carbohydrates and lots of salt. Who really wants high blood pressure in a box simply because it was easier than making a sandwich?
8. Keep track of your food categories. Each day, 60% of our calories should come from carbohydrates, 20% from protein, and 20% from fat. You want to stick with the healthy choices for these categories; for example:
- Good carbohydrate examples: things made with whole wheat grain, brown rice, fruits, vegetables (you want lots of your carbs coming from fruits and veggies!!)
- Good protein examples: lean meats, chicken, fish (much easier to cook than you might think; if I can cook fish, anyone can!)
- Good fat examples: different types of nuts, olive oil, coconut oil, avacadoes
10. Give your groceries the budget they deserve. My philosophy is to pay whatever is necessary at the grocery store to eat healthy, and then the rest of my budget falls into place. Prioritize your health over getting those new clothes, or new " " (fill in the blank). Your health is just more important than things, so treat it that way by buying what your body needs.
Make a commitment to be healthy inside and out. Eating well is just as large a part of health as exercising and other things. Bring your family along with you on the journey towards better health, it is always better to have company and accountability. It is amazing how much better you feel when you have the right kind food in your body on a daily basis!
Friday, May 18, 2012
Incorporating Balance in Your Workout
Balance is a pivotal part of any workout routine, however, it is often overlooked and not included in general training. As we get older, balance becomes increasingly important to incorporate because it is lost quickly once we reach adulthood. Maintaining or improving balance pays off as we get older by reducing falls and joint fractures, which ultimately lead to needing joints surgically replaced. Balance can be included separately in a workout routine, or it can be combined with other exercises for a greater challenge. Below are some examples of including balance exercises in combination with other exercises.
1. Bicep curl while standing on one foot. (Beginner)
A) Downward (beginning) phase
B) Upward (ending) phase
Keep those abs tight!
2. Bicep curl in Warrior 3 position. (Intermediate to Advanced)
Downward (beginning) phase
With this exercise, it is very important to squeeze the muscles in your rear end as well as your abs the whole time.
Upward (ending) phase
The first two examples can also substitute a different free weight exercise while holding the balance position. For example, performing a tricep extension while balancing on one leg, or while standing in Warrior 3 position.
3. Single leg Squat. (Intermediate to Advanced)
Upward (beginning) phase - standing
Downward (ending) phase - bending the knee
As with any squat or lunge exercise, squeeze the muscles in your rear end and your abs.
4. Single leg Calf Raise. (Beginner, Intermediate, or Advanced)
Downward (beginning) phase - standing
Upward (ending) phase - raising up to the ball of the foot
Keep those abs tight!
Any of these first four examples can be made more advanced by adding free weights to the exercise. For example, with the single leg calf raises, a shoulder raise could be incorporated; or with the single leg squat, the weights could be held by your side to add extra weight to the exercise.
These next examples are all meant for those who are beginners to balance training, or for those who have poor balance. If in doubt, start with the beginner exercises; you can always make your workout more challenging as you go along!
1. Standing with one foot raised for 30 seconds or more.
For this exercise, make sure you squeeze the muscles in your rear end, and your abs.
2. Standing with one foot balanced on an exercise ball rolling back and forth for 30 seconds or more.
Beginning phase - leg bent
Ending phase - leg extended
Again, make sure to squeeze the muscles in your rear end, and your abs.
3. Standing with one foot directly in front of the other for 30 seconds or more.
Okay, goofy picture, but effective! For this exercise, you stand with one foot directly in front of the other (heel to toe) with arms by your sides or above your head for balance. Just think of "walking the line" for an officer :)
Keep those abs tight!
You can make the beginner exercises more challenging at any time by adding free weights. For example, doing a bicep curl while you roll the exercise ball back and forth; or performing an overhead press with free weights while standing with one foot directly in front of the other.
When you begin adding balance exercises to your workout routine, even the easiest ones can be challenging if you haven't done them before. Keep with it, and remember to challenge yourself as they get easier so you continually improve your balance. A little bit of balance work here and there can save you from hip replacement surgery later...seriously!!!
1. Bicep curl while standing on one foot. (Beginner)
A) Downward (beginning) phase
B) Upward (ending) phase
Keep those abs tight!
2. Bicep curl in Warrior 3 position. (Intermediate to Advanced)
Downward (beginning) phase
With this exercise, it is very important to squeeze the muscles in your rear end as well as your abs the whole time.
Upward (ending) phase
The first two examples can also substitute a different free weight exercise while holding the balance position. For example, performing a tricep extension while balancing on one leg, or while standing in Warrior 3 position.
3. Single leg Squat. (Intermediate to Advanced)
Upward (beginning) phase - standing
Downward (ending) phase - bending the knee
As with any squat or lunge exercise, squeeze the muscles in your rear end and your abs.
4. Single leg Calf Raise. (Beginner, Intermediate, or Advanced)
Downward (beginning) phase - standing
Upward (ending) phase - raising up to the ball of the foot
Keep those abs tight!
Any of these first four examples can be made more advanced by adding free weights to the exercise. For example, with the single leg calf raises, a shoulder raise could be incorporated; or with the single leg squat, the weights could be held by your side to add extra weight to the exercise.
These next examples are all meant for those who are beginners to balance training, or for those who have poor balance. If in doubt, start with the beginner exercises; you can always make your workout more challenging as you go along!
1. Standing with one foot raised for 30 seconds or more.
For this exercise, make sure you squeeze the muscles in your rear end, and your abs.
2. Standing with one foot balanced on an exercise ball rolling back and forth for 30 seconds or more.
Beginning phase - leg bent
Ending phase - leg extended
Again, make sure to squeeze the muscles in your rear end, and your abs.
3. Standing with one foot directly in front of the other for 30 seconds or more.
Okay, goofy picture, but effective! For this exercise, you stand with one foot directly in front of the other (heel to toe) with arms by your sides or above your head for balance. Just think of "walking the line" for an officer :)
Keep those abs tight!
You can make the beginner exercises more challenging at any time by adding free weights. For example, doing a bicep curl while you roll the exercise ball back and forth; or performing an overhead press with free weights while standing with one foot directly in front of the other.
When you begin adding balance exercises to your workout routine, even the easiest ones can be challenging if you haven't done them before. Keep with it, and remember to challenge yourself as they get easier so you continually improve your balance. A little bit of balance work here and there can save you from hip replacement surgery later...seriously!!!
Monday, May 7, 2012
Why do you work out?
Why do you work out?
This is a valid question, especially since so many people struggle with
getting up and getting active!
There are some general reasons that most people would list as to why
they work out; mainly in regard to maintaining the health they currently have,
or achieving a particular health goal.
I believe, however, that working out is an intensely personal endeavor,
and must have a personal motivation to match. You are probably the only person who understands what will
perfectly motivate you and keep you on course to make exercise a lifetime
achievement.
When you exercise without personal motivation, you have
nothing that will make you “stay the course.” Exercise isn’t just for the purpose of losing ten more
pounds, or improving your 40yd sprint time; if your only motivation is
performance, I’ve got news for you!
You won’t keep going forward once you’ve met your goal – I mean, why do
you need to? Your motivation was
merely for better performance or to look a little bit better in that swimsuit;
these types of goals will only carry you so far.
Motivation goes deeper than performance or appearance; you
have to truly believe that what you’re doing has a point for the long haul or
you won’t keep doing it. Think
about it – why do you continue to work a particular job? Why do you maintain
good friendships? Because there is
something that intrinsically motivates you to keep doing these things whether
or not a goal has been met in these areas. They have purpose and meaning that you assign them. Take some time to think about why you
want to be healthy and how exercise can help you maintain or achieve
health. Think about what will
motivate YOU to keep a work out schedule no matter what…something more powerful
than excuses or easy outs that interfere with your commitment to health.
Perhaps sharing my reasons for exercise will help you
identify your own. So why do I
work out? I work out because I
only have one body, and want to maintain it as best I know how – I don’t want
to be someone who puts more time, money, and upkeep into my possessions than my
body. I want to be able to enjoy
life and love with my family and not be hindered because I’ve made poor choices
in regard to my health. I want to
go hiking just because I feel like it, when I feel like it, without having to
consider how much more active I need to be to “make it through” a hike without
keeling over! I work out so I can
go Salsa dancing and two-stepping with confidence that I won’t be exhausted
after an hour of dancing. But most
of all, I exercise because it is some of the best quality time I get with my
husband where we set goals together and help each other meet them; we have
learned how to encourage and push each other in just the right way to help one
another achieve ALL our goals.
Those things are very motivating for me and help me push through the
days when I don’t really feel like working out.
So…why do YOU work out? What makes exercise “worth it” to you?
Thursday, March 15, 2012
Timing Hydration for Workout Performance
Adequate hydration is an important, yet often overlooked, aspect of exercise. When a person does not get enough to drink during an exercise bout yet continues to sweat, dehydration occurs. When sweat loss occurs up to 2% of an individual's body weight, a decrease in performance will be seen. Some issues that happen as a result of dehydration include the following:
Another thing to consider is intensity; working out at a higher intensity will cause more fluid loss. In this case, it is a good idea to replenish with a sports drink of some kind. Be sensible about choosing your sports drink; for instance, if the primary type of exercise you engage in is power walking, you should probably drink a low calorie sports drink rather than a high calorie sports drink. If you are a long distance runner, you need something with a few more calories in it. Sports drinks also help replace electrolytes and nutrients that you lose every time you work out, and provide an advantage over water in this way.
An additional consideration is whether you are a "salty sweater" or not. If you are, this means you are losing more salt than the average exerciser who is not a salty sweater. If you have ever experienced muscle cramps, sweat stinging your eyes during exercise, or salt on your skin and clothes after working out, then you are probably a salty sweater. An easy way to fix this is to add 1/4 tsp. for every 20 ounces of sports drink that you consume; and you should definitely be consuming a sports drink rather than water! A second option is to grab a handful of something salty (i.e. pretzels, peanuts, etc.) directly after finishing your workout.
Proper hydration is essential to having an effective workout. In order to remain hydrated, you must think through what you need to have on hand before you get to your workout. Following these tips is a good way to get started on your preparations!
**Information has been adapted from Sport Nutrition for Coaches by Lesli Bonci, MPH, RD, CSSD.
- Increased heart rate - every liter of sweat loss results in an eight beat per minute increase in heart rate. This means that the heart must work harder to pump blood, which leads to...
- Impaired ability to regulate body temperature - if the heart must work harder to pump blood, the body has a hard time controlling body temperature. When blood leaves the heart, the skin and working muscles are in competition to receive that blood flow. Blood must go to the muscles so they have energy to continue exercising, but blood flow must also come to the skin to promote sweating which will get rid of excess heat. When the heart has to work harder to pump blood, there is a breakdown in this process. There is not as much blood to go to the muscles or skin, but this doesn't change the fact that the muscles and skin are still in competition to receive blood flow. If the muscles don't receive adequate blood flow, you don't have energy to continue working out, which leads to early onset fatigue. This means that you get tired earlier than you would have if you were properly hydrated. If the skin doesn't receive enough blood flow to dissipate heat, it leads to increased perception of effort - you feel like you are working harder than you really are, which will also lead to early onset fatigue.
- Children ages 4-8: 5 cups (1.2L) per day
- Children ages 9-13: male - 8 cups (1.8L) per day; female - 7 cups (1.6L) per day
- Adolescents ages 14-18: male - 11 cups (2.6L) per day; female - 8 cups (1.8L) per day
- Adults: male - 13 cups (3L) per day; female - 9 cups (2.2L) per day
- Preexercise weight - Postexercise weight + amt of fluid ingested during exercise Hours spent exercising
- This formula = your hourly sweat rate and the number of ounces (mL) you should consume per hour
- Example: A 125lb (58kg) runner practices for 2 hours and drinks a total of 20 ounces (60mL) of fluid during practice. After practice, he weighs 123 lbs (57kg).
- 125lbs (preexercise weight) - 123lbs (postexercise weight) = 2lbs (1kg) or 32 ounces (960mL)
- 32 ounces (960mL) + 20 ounces (60mL) (this is the fluid consumed during workout) = 52 ounces (1020mL)
- 52 ounces (1020mL)/2 (hours spent exercising) = 26 ounces (510mL) per hour
- This runner's sweat rate is 26 ounces (510mL) per hour. This individual now knows how many ounces of fluid should be replaced.
Another thing to consider is intensity; working out at a higher intensity will cause more fluid loss. In this case, it is a good idea to replenish with a sports drink of some kind. Be sensible about choosing your sports drink; for instance, if the primary type of exercise you engage in is power walking, you should probably drink a low calorie sports drink rather than a high calorie sports drink. If you are a long distance runner, you need something with a few more calories in it. Sports drinks also help replace electrolytes and nutrients that you lose every time you work out, and provide an advantage over water in this way.
An additional consideration is whether you are a "salty sweater" or not. If you are, this means you are losing more salt than the average exerciser who is not a salty sweater. If you have ever experienced muscle cramps, sweat stinging your eyes during exercise, or salt on your skin and clothes after working out, then you are probably a salty sweater. An easy way to fix this is to add 1/4 tsp. for every 20 ounces of sports drink that you consume; and you should definitely be consuming a sports drink rather than water! A second option is to grab a handful of something salty (i.e. pretzels, peanuts, etc.) directly after finishing your workout.
Proper hydration is essential to having an effective workout. In order to remain hydrated, you must think through what you need to have on hand before you get to your workout. Following these tips is a good way to get started on your preparations!
**Information has been adapted from Sport Nutrition for Coaches by Lesli Bonci, MPH, RD, CSSD.
Friday, February 17, 2012
Resistance, Part 2
In the previous blog entry ("Resistance Part 1"), examples of upper body exercises using body weight were discussed. "Resistance Part 2" is a continuation of this entry and will be addressing lower body exercises using body weight. Choosing the correct exercise ball for your height was explained in "Resistance Part 1;" new readers may refer to that information for help in finding the right size exercise ball for the exercises in the current entry.
Using body weight as resistance is an effective way to train the lower body as well as the upper body. Body weight resistance allows individuals to practice balance and control while strengthening different muscle groups, and thus provides an advantage over using weight machines only. Body weight exercises engage the abdominal muscles and obliques; these muscles must be contracted in order to maintain balance (or stabilization). In many cases, they remove excess pressure from the lower back or knees during the exercise. In contrast, machine weights provide the stabilizing forces for the individual. While this is helpful for those in need of joint rehabilitation, are new to exercise or extremely overweight, etc., they are not ideal for those who are somewhat overweight, or who need to work on specific goals related to increasing strength and power.
The following body weight exercises may be used in the beginning stages of lower body strength training, but can also be modified later for more advanced stages of training.
Squats: Feet should be a little bit farther than shoulder width apart. Downward Phase: Knees bend to 90 degrees, while the upper body leans slightly forward (almost as if you are trying to sit on an imaginary chair). Upward Phase: Straighten knees while upper body straightens also. Very Important: You must squeeze the gluteus muscles (your rear end) during both phases of the exercise in order to take pressure off your knees. Contract the abdominal muscles during both phases of the squat. Knees and toes must remain facing forward the entire time. Knees should not go past the toes during the downward phase of the squat.
Major Muscles Used: Hamstring group, Quadriceps group, Gluteus group
Secondary Stabilization Muscles Used: Abdominal muscles, Obliques, Gastrocnemius (calf muscle), Peroneals (lower leg), Anterior Tibialis (lower leg), Erector spinae group (lower back)
Modifications: Hold dumbbells at your side or a medicine ball in front of your chest while performing the exercise.
Downward Phase of the Squat with a Modification
Lunges: Take a large step forward with one foot; the step should be large enough that the heel of your back foot is off the ground. Downward Phase: Bend the front leg to 90 degrees; the back knee may bend so that it comes close to touching the ground, or it can remain straight - either way is correct. Upward Phase: Straighten the front (and back if applicable) leg. Very Important: You must squeeze the gluteus muscles in order to take pressure off the knees. Contract the abdominal muscles during both phases of the lunge. Knees and toes must remain facing forward the entire time. Knees should not travel past the toes during the downward phase of the lunge.
Major Muscles Used: Hamstring group, Quadriceps group, Gluteus group
Secondary Stabilization Muscles Used: Abdominal muscles, Obliques, Gastrocnemius (calf muscle), Peroneals (lower leg), Anterior Tibialis (lower leg), Erector spinae group (lower back)
Modifications: Hold dumbbells at your side while performing the exercise, or add a medicine ball chop during the downward phase of the lunge.
Downward Phase of Lunge
Downward Phase of Lunge with Medicine Ball Chop
Calf Raises: Feet are close together and knees remain straight (flexed) throughout the entire exercise. Upward Phase: Lift heels off the ground, all the weight should be in the ball of each foot. Downward Phase: Replace heels on the floor.
Major Muscles Used: Gastrocnemius (calf muscle)
Secondary Stabilization Muscles: Peroneals (lower leg), Anterior Tibialis (lower leg), Abdominal muscles, Obliques, Erector Spinae group (lower back)
Modification: Hold dumbbells at your side while performing the exercise, or combine calf raises with an upper body exercise (i.e. military press).
Upward Phase of Calf Raise with Modification
Bridge Using an Exercise Ball: Begin lying down on your back with heels on an exercise ball. Roll the ball with your feet away from your body so that your legs are straight. Upward Phase: Squeeze the gluteus and abdominal muscles to raise your hips off the floor. Knees are straight, arms should remain on the floor the entire exercise. Downward Phase: Squeeze the gluteus and abdominal muscles to lower the hips back to the floor. Very Important: This exercise should not cause strain on your neck; a good way to avoid strain is to place a towel underneath your neck.
Major Muscles Used: Gluteus group, Abdominal muscles, Obliques
Secondary Stabilization Muscles: Hamstring group, Quadriceps group
Modifications: Instead of doing repetitions, try timing yourself to see how long you can hold the bridge position.
Upward Phase of the Bridge Using an Exercise Ball
Using body weight as resistance is an effective way to train the lower body as well as the upper body. Body weight resistance allows individuals to practice balance and control while strengthening different muscle groups, and thus provides an advantage over using weight machines only. Body weight exercises engage the abdominal muscles and obliques; these muscles must be contracted in order to maintain balance (or stabilization). In many cases, they remove excess pressure from the lower back or knees during the exercise. In contrast, machine weights provide the stabilizing forces for the individual. While this is helpful for those in need of joint rehabilitation, are new to exercise or extremely overweight, etc., they are not ideal for those who are somewhat overweight, or who need to work on specific goals related to increasing strength and power.
The following body weight exercises may be used in the beginning stages of lower body strength training, but can also be modified later for more advanced stages of training.
Squats: Feet should be a little bit farther than shoulder width apart. Downward Phase: Knees bend to 90 degrees, while the upper body leans slightly forward (almost as if you are trying to sit on an imaginary chair). Upward Phase: Straighten knees while upper body straightens also. Very Important: You must squeeze the gluteus muscles (your rear end) during both phases of the exercise in order to take pressure off your knees. Contract the abdominal muscles during both phases of the squat. Knees and toes must remain facing forward the entire time. Knees should not go past the toes during the downward phase of the squat.
Major Muscles Used: Hamstring group, Quadriceps group, Gluteus group
Secondary Stabilization Muscles Used: Abdominal muscles, Obliques, Gastrocnemius (calf muscle), Peroneals (lower leg), Anterior Tibialis (lower leg), Erector spinae group (lower back)
Modifications: Hold dumbbells at your side or a medicine ball in front of your chest while performing the exercise.
Lunges: Take a large step forward with one foot; the step should be large enough that the heel of your back foot is off the ground. Downward Phase: Bend the front leg to 90 degrees; the back knee may bend so that it comes close to touching the ground, or it can remain straight - either way is correct. Upward Phase: Straighten the front (and back if applicable) leg. Very Important: You must squeeze the gluteus muscles in order to take pressure off the knees. Contract the abdominal muscles during both phases of the lunge. Knees and toes must remain facing forward the entire time. Knees should not travel past the toes during the downward phase of the lunge.
Major Muscles Used: Hamstring group, Quadriceps group, Gluteus group
Secondary Stabilization Muscles Used: Abdominal muscles, Obliques, Gastrocnemius (calf muscle), Peroneals (lower leg), Anterior Tibialis (lower leg), Erector spinae group (lower back)
Modifications: Hold dumbbells at your side while performing the exercise, or add a medicine ball chop during the downward phase of the lunge.
Calf Raises: Feet are close together and knees remain straight (flexed) throughout the entire exercise. Upward Phase: Lift heels off the ground, all the weight should be in the ball of each foot. Downward Phase: Replace heels on the floor.
Major Muscles Used: Gastrocnemius (calf muscle)
Secondary Stabilization Muscles: Peroneals (lower leg), Anterior Tibialis (lower leg), Abdominal muscles, Obliques, Erector Spinae group (lower back)
Modification: Hold dumbbells at your side while performing the exercise, or combine calf raises with an upper body exercise (i.e. military press).
Bridge Using an Exercise Ball: Begin lying down on your back with heels on an exercise ball. Roll the ball with your feet away from your body so that your legs are straight. Upward Phase: Squeeze the gluteus and abdominal muscles to raise your hips off the floor. Knees are straight, arms should remain on the floor the entire exercise. Downward Phase: Squeeze the gluteus and abdominal muscles to lower the hips back to the floor. Very Important: This exercise should not cause strain on your neck; a good way to avoid strain is to place a towel underneath your neck.
Major Muscles Used: Gluteus group, Abdominal muscles, Obliques
Secondary Stabilization Muscles: Hamstring group, Quadriceps group
Modifications: Instead of doing repetitions, try timing yourself to see how long you can hold the bridge position.
Friday, January 27, 2012
Resistance, Part 1
Resistance training is an integral part of a fitness regimen; a great way to begin is by engaging in "body weight" exercises. These exercises are helpful because the weight of the body is used to tone your muscles; this sort of training also establishes balance and coordination, which translate into everyday activities (i.e. lifting objects properly, etc.). Individuals who are extremely overweight or obese should avoid body weight exercises when beginning a resistance training program, as it could cause injury to joints. Today I'd like to give you some ideas for how to train the upper body using body weight as resistance.
Push ups: when performing push ups, it is important to tighten the muscles of the buttocks and abdominal muscles; this keeps the lower back from "sagging" towards the floor, which causes pain and possible injury. As a general rule, the elbows need to bend to at least 90 degrees of flexion while performing the downward phase of the push up.
Examples of basic push ups: regular push ups, decline push ups
Regular Decline
Example of advanced push ups: push up to a side plank position
Push up to side plank
Tricep dips: when performing tricep dips, it is important to put approximately 80% of the body weight in the arms and only use the feet to stabilize the body for balance. As the arms bend, the abdominal muscles must remain tight in order to protect the lower back muscles.
Examples of basic tricep dip: hands and feet on the floor with knees bent
Basic tricep dip
Examples of advanced tricep dips: hands on a chair or bench and feet on the floor with legs bent, hands and feet on a chair or bench and legs straight
hands on chair/feet on floor hands/feet on bench
Abdominal Curl-ups with an Exercise Ball: when performing abdominal curl-ups, I highly recommend using an exercise ball because this requires extra balance to perform the exercise and engages the obliques as well as the rectus abdominus.
Finding the right size exercise ball:
Height Ball Size
less than 5'0" 45cm (18in.)
5'0" to 5'5" 55cm (22in.)
5'6" to 6'1" 65cm (26in.)
6'2" to 6'8" 75cm (30in.)
6'9" and up 85cm (34in.)
Abdominal curl with Exercise Ball
Back Extension with an Exercise Ball: This is a great exercise to tone the lower back, a trouble spot for many people. It is important to keep the neck and spine in line during the exercise; one way to do this is to look at a spot on the floor directly in front of you. Looking straight in front or up towards the ceiling can put excess strain on the neck and cause injury.
Back Extension on Exercise Ball
Push ups: when performing push ups, it is important to tighten the muscles of the buttocks and abdominal muscles; this keeps the lower back from "sagging" towards the floor, which causes pain and possible injury. As a general rule, the elbows need to bend to at least 90 degrees of flexion while performing the downward phase of the push up.
Examples of basic push ups: regular push ups, decline push ups
Regular Decline
Example of advanced push ups: push up to a side plank position
Push up to side plank
Tricep dips: when performing tricep dips, it is important to put approximately 80% of the body weight in the arms and only use the feet to stabilize the body for balance. As the arms bend, the abdominal muscles must remain tight in order to protect the lower back muscles.
Examples of basic tricep dip: hands and feet on the floor with knees bent
Basic tricep dip
Examples of advanced tricep dips: hands on a chair or bench and feet on the floor with legs bent, hands and feet on a chair or bench and legs straight
hands on chair/feet on floor hands/feet on bench
Abdominal Curl-ups with an Exercise Ball: when performing abdominal curl-ups, I highly recommend using an exercise ball because this requires extra balance to perform the exercise and engages the obliques as well as the rectus abdominus.
Finding the right size exercise ball:
Height Ball Size
less than 5'0" 45cm (18in.)
5'0" to 5'5" 55cm (22in.)
5'6" to 6'1" 65cm (26in.)
6'2" to 6'8" 75cm (30in.)
6'9" and up 85cm (34in.)
Abdominal curl with Exercise Ball
Back Extension with an Exercise Ball: This is a great exercise to tone the lower back, a trouble spot for many people. It is important to keep the neck and spine in line during the exercise; one way to do this is to look at a spot on the floor directly in front of you. Looking straight in front or up towards the ceiling can put excess strain on the neck and cause injury.
Back Extension on Exercise Ball
Saturday, January 21, 2012
Eating for Exercise
When thinking of food and exercise, sometimes we are not sure what we should eat, how much we should eat, or how the things we eat will affect a regular exercise routine. I hope that the forthcoming information will help you answer some of these questions. The following is adapted from Lesli Bonci's book for coaches, Sport Nutrition for Coaches, but is also helpful and applicable for those of us who are not. I'll begin by defining some terms then help you make informed decisions about which foods to choose.
Carbohydrates: there are 3 classes of carbohydrates - simple, complex, and high fiber foods. As a general rule, you want to stick with a diet higher in complex carbs and high fiber foods rather than simple carbs.
Examples of simple carbs: fruit, honey, table sugar, dairy, corn syrup. Although these are not necessarily bad for health per se, it also does not take much energy to break down in your system - translation - simple carbs will not keep you full. Satiety is the goal; you don't want to eat constantly in order to feel satisfied and energetic. Complex carbs and high fiber foods will help you have that feeling of being satisfied, and will also "stick" with you throughout your day.
Examples of complex carbs: non-starchy (emphasis on the "non!") vegetables (green beans, broccoli, lettuce, tomatoes...), rice (white or brown), root vegetables (carrots, beets...), potatoes, yams, legumes, wheat
Examples of high fiber foods: corn, beans, nuts, fruits, veggies, oats
Fats: there are 3 categories of fat - saturated, unsaturated, and trans fat. Unsaturated fat is the best type of fat for you, and where you want most of the fat in your diet coming from. It is associated with a decreased risk of heart disease and systemic inflammation (i.e. what leads to high blood pressure). Excess saturated and trans fats in the diet are linked to an increased risk of heart disease. Excess trans fat also has been observed to lower good cholesterol and increase bad cholesterol, and really should never be eaten.
Examples of saturated fat: skin on poultry, fat on meat, butter, cheese, cream
Examples of trans fat: stick margarine, baked goods, some ice creams, icing
Examples of unsaturated fat: there are 2 types of unsaturated fat - monounsaturated: nuts and nut butters, olives, avocados; polyunsaturated: oils (corn, safflower...), fatty fish (salmon...), walnuts; this fat is also high in Omega-3 and -6
Proteins: there are 2 types of proteins - complete and incomplete. Complete proteins have all the essential amino acids that your body cannot produce on its own that you need in order to function; incomplete proteins do not. It is important to have enough protein for tissue growth/repair, bone health, healthy immune system, etc., although it can be stored as fat in the body if eaten in excess.
Examples of complete proteins: meat (beef, veal, pork, lamb...), poultry (chicken, turkey...), fish/shellfish, eggs, dairy products, soy products
Examples of incomplete proteins: beans, grains (rice, pasta, bread, cereal...), seeds, veggies
It is important to know how much of each of these categories you should consume to have the energy you need to work out; when eating the right types of food, weight loss generally takes care of itself. If you get the nutrition your body needs while you are exercising, and you discontinue a meal once you are full, voila! you now have the combination for health and exercise that includes weight loss. So here is your crash course in "how much" you need!
Carbohydrates: The USDA recommends 45-65% of daily calories come from carbs; and absolutely no less than 130g of carbs per day. For the general exerciser you will need 2.3 to 3g per pound (or 5 to 7g per kg) of body weight; for the endurance trainer - 3 to 4.5g per pound (or 7 to 10g per kg) of body weight. Again, you want to stick to complex carbs and high fiber foods for the feeling of fullness to get through your day; however, if you need a quick pre-workout burst of energy, a piece of fruit or sports drink/gel (from the simple carb category) will do the trick!
Fat: USDA recommends a daily fat intake of 20-35% of daily calories; the issue is there are many of us who take in far more than that. So here is how you figure out what you need: weight in lbs x .45 = number of grams of fat per day; OR weight in kg x 1. A good place to start is to record how many grams of fat you ingest on a daily basis for one week, then calculate what percentage you should be eating using the previously mentioned formulas. Within the 20-35% of your daily diet that comes from fat, there are specific percentages for the different types of fat: saturated fat (7-10%), monounsaturated fat (at least 10%), polyunsaturated fat (10%), trans fat (you really didn't think you were going to have permission to eat this
did you :-) !!??)
Protein: USDA recommends 10-35% of daily caloric intake be from protein; unfortunately, as with fat, many Americans eat way too much of this also. For the recreational exerciser you will need .5 to .75g per pound (or 1.1 to 1.6g per kg) of body weight; for the competitive athlete - .6 to .9g per pound (or 1.3 to 3g per kg) of body weight; for the athlete who wants to increase muscle mass - .7 to .9g per pound (or 1.5 to 2g per kg) of body weight; for the teenage athlete - .9 to 1.0g per pound (or 2 to 2.2g per kg) of body weight; for an athlete in weight class sports (i.e. wrestling, etc.) - .9g per pound (or 2.0g per kg) of body weight.
If you take 10-15 minutes to calculate your food intake using the information provided via Dr. Bonci, this will save you from frustration for years to come. Figuring out your caloric intake will be a mystery no longer, you won't be left wondering if you ate everything you should have eaten during the day. You will feel more energetic for your workouts, and will begin to lose weight. This is easy to figure out, but will require discipline to carry out. Take the plunge and take control of your health, nobody else is going to do it for you!
Carbohydrates: there are 3 classes of carbohydrates - simple, complex, and high fiber foods. As a general rule, you want to stick with a diet higher in complex carbs and high fiber foods rather than simple carbs.
Examples of simple carbs: fruit, honey, table sugar, dairy, corn syrup. Although these are not necessarily bad for health per se, it also does not take much energy to break down in your system - translation - simple carbs will not keep you full. Satiety is the goal; you don't want to eat constantly in order to feel satisfied and energetic. Complex carbs and high fiber foods will help you have that feeling of being satisfied, and will also "stick" with you throughout your day.
Examples of complex carbs: non-starchy (emphasis on the "non!") vegetables (green beans, broccoli, lettuce, tomatoes...), rice (white or brown), root vegetables (carrots, beets...), potatoes, yams, legumes, wheat
Examples of high fiber foods: corn, beans, nuts, fruits, veggies, oats
Fats: there are 3 categories of fat - saturated, unsaturated, and trans fat. Unsaturated fat is the best type of fat for you, and where you want most of the fat in your diet coming from. It is associated with a decreased risk of heart disease and systemic inflammation (i.e. what leads to high blood pressure). Excess saturated and trans fats in the diet are linked to an increased risk of heart disease. Excess trans fat also has been observed to lower good cholesterol and increase bad cholesterol, and really should never be eaten.
Examples of saturated fat: skin on poultry, fat on meat, butter, cheese, cream
Examples of trans fat: stick margarine, baked goods, some ice creams, icing
Examples of unsaturated fat: there are 2 types of unsaturated fat - monounsaturated: nuts and nut butters, olives, avocados; polyunsaturated: oils (corn, safflower...), fatty fish (salmon...), walnuts; this fat is also high in Omega-3 and -6
Proteins: there are 2 types of proteins - complete and incomplete. Complete proteins have all the essential amino acids that your body cannot produce on its own that you need in order to function; incomplete proteins do not. It is important to have enough protein for tissue growth/repair, bone health, healthy immune system, etc., although it can be stored as fat in the body if eaten in excess.
Examples of complete proteins: meat (beef, veal, pork, lamb...), poultry (chicken, turkey...), fish/shellfish, eggs, dairy products, soy products
Examples of incomplete proteins: beans, grains (rice, pasta, bread, cereal...), seeds, veggies
It is important to know how much of each of these categories you should consume to have the energy you need to work out; when eating the right types of food, weight loss generally takes care of itself. If you get the nutrition your body needs while you are exercising, and you discontinue a meal once you are full, voila! you now have the combination for health and exercise that includes weight loss. So here is your crash course in "how much" you need!
Carbohydrates: The USDA recommends 45-65% of daily calories come from carbs; and absolutely no less than 130g of carbs per day. For the general exerciser you will need 2.3 to 3g per pound (or 5 to 7g per kg) of body weight; for the endurance trainer - 3 to 4.5g per pound (or 7 to 10g per kg) of body weight. Again, you want to stick to complex carbs and high fiber foods for the feeling of fullness to get through your day; however, if you need a quick pre-workout burst of energy, a piece of fruit or sports drink/gel (from the simple carb category) will do the trick!
Fat: USDA recommends a daily fat intake of 20-35% of daily calories; the issue is there are many of us who take in far more than that. So here is how you figure out what you need: weight in lbs x .45 = number of grams of fat per day; OR weight in kg x 1. A good place to start is to record how many grams of fat you ingest on a daily basis for one week, then calculate what percentage you should be eating using the previously mentioned formulas. Within the 20-35% of your daily diet that comes from fat, there are specific percentages for the different types of fat: saturated fat (7-10%), monounsaturated fat (at least 10%), polyunsaturated fat (10%), trans fat (you really didn't think you were going to have permission to eat this
did you :-) !!??)
Protein: USDA recommends 10-35% of daily caloric intake be from protein; unfortunately, as with fat, many Americans eat way too much of this also. For the recreational exerciser you will need .5 to .75g per pound (or 1.1 to 1.6g per kg) of body weight; for the competitive athlete - .6 to .9g per pound (or 1.3 to 3g per kg) of body weight; for the athlete who wants to increase muscle mass - .7 to .9g per pound (or 1.5 to 2g per kg) of body weight; for the teenage athlete - .9 to 1.0g per pound (or 2 to 2.2g per kg) of body weight; for an athlete in weight class sports (i.e. wrestling, etc.) - .9g per pound (or 2.0g per kg) of body weight.
If you take 10-15 minutes to calculate your food intake using the information provided via Dr. Bonci, this will save you from frustration for years to come. Figuring out your caloric intake will be a mystery no longer, you won't be left wondering if you ate everything you should have eaten during the day. You will feel more energetic for your workouts, and will begin to lose weight. This is easy to figure out, but will require discipline to carry out. Take the plunge and take control of your health, nobody else is going to do it for you!
Saturday, January 14, 2012
Food Management, Food as Fuel
When we think about food in relation to health and exercise, one word comes to mind that often has a negative connotation to it...dieting! When we think of food as an uncomfortable, frustrating subject, the scope of our understanding has become too narrow. We should think of food in terms of fuel for our body. In order for our bodies to do what we want them to do, they need the right kind of food to get a positive response.
If you had a car that takes gasoline only, you wouldn't fill it with diesel right? Of course not, you'd have all sorts of problems with your engine that would cost extra money to fix. You could have avoided this if you'd just put gasoline in your car in the first place. While most of us [I hope] look at this example, chuckle, and say, "Well of course I wouldn't put diesel in my gas fueled car!" we unfortunately do something similar to our bodies on a daily basis. We put bad fuel in our bodies and get frustrated when they do not perform the way we want them to in daily activities; we end up feeling tired all the time, and don't even dream of working out because we're so tired.
Unfortunately, while many people don't realize that some of what they use as body "fuel" is not healthy, a large portion of us do know we are doing the wrong thing and continue to put "diesel" into a "gas" fueled vehicle. This happens for different reasons; we may have an emotional connection to eating, we say we lack time to prepare quality meals and it's too expensive to eat healthy, or maybe age and genetics are still working on our side and we haven't seen the consequences to eating unhealthy, so we think we may have escaped them. If you are in this situation, whatever your reason is, I hope you are willing to change...not just a small change, like a temporary diet, but a wholesale-I'm-never-going-back-to-the-way-I-used-to-eat change.
Any dietitian or nutritionist who is worth their salt will tell you to eat "right", meaning, eat your fruits, vegetables, dairy, meat, and whole grains on a daily basis in the correct portion size to achieve optimum health. There is no magical diet that will help you put the optimum fuel in your body for daily activities like eating right will. Why? A diet is a temporary fix to a permanent problem; when you stop eating according to the diet, the weight comes back on, especially if it is a fad diet. More on that later! The following web page of the myplate.gov website is a great resource - http://www.choosemyplate.gov/index.html. They have officially changed the food pyramid to the food plate, which I personally like better - it gives a good idea of what your plate should look like at every meal. I encourage you to do three things with myplate.gov:
1. Look through the website: Note number of portions recommended, understand what you should be eating, and what you should avoid
2. Understand where you are deficient: Note where you are not eating what you should be; if you are like most of America, you will be highly deficient in the fruits and veggies category
3. Create an action plan: Don't stay discouraged about how you have not done well, create a menu for the week, create a new and improved grocery list, and go for it; no time like the present to start fresh!
We can come up with all sorts of reasons why we do not eat the way we ought, but when we are truly honest with ourselves, we do make time for what is important no matter what we have scheduled in our day, or what it may cost! Don't be content to make excuses and continue living a sub-par, unhealthy life using bad fuel to feel better about it. The truth is, you can change, we all can. The question is do you want to change badly enough? Nothing will motivate you to eat any differently unless you desire it to the point that you are willing to drastically revamp your eating behavior, and never go back to the way you used to eat.
Remember in the example about cars, how fueling a gas run car with diesel can cause problems and extra expenses with the engine? Putting poor fuel in your body will do the same thing; when you don't eat the things you should be eating, it causes more medical expenses down the road as you get older. Don't buy in to the lie that just because you are young, you can eat whatever you want without consequence. Children are taking blood pressure and cholesterol medication at an alarming rate, just like adults. Health problems as an adult don't just magically appear at a certain age, they are a result of bad eating habits over time, since childhood. Think about your future!
Here are some thoughts in parting about fad diets by author and nutritionist Leslie Bonci that definitely bear repeating!
1. High protein, low carbohydrate - will cause weight loss, most often dehydrates the body, does not provide enough calories or carbohydrates to meet demands of exercise, often leaves people feeling tired and sluggish
2. High carbohydrate, low fat - may lead to weight gain, often causes digestive stress, just because something is low fat doesn't mean it is actually a healthier food item, fat-free DOES NOT equal calorie-free, may not supply enough fat to fuel exercise, low protein intake can have a negative effect on the immune system
3. Zone diet - weight loss due to the low calorie level, often too high in protein and too low in carbohydrates to provide energy for exercise
4. Weight Watchers - promotes weight loss, not terribly restrictive, often doesn't provide enough calories for exercise, but if foods to fuel exercise are added on exercise days this plan could be effective
5. Bizarre and untrue diets - Subway, Eat Right 4 Your Type, Slim Fast, LA Weight Loss - too low in calories to fuel most daily activities, let alone exercise, and who really wants to be on a liquid diet??
6. Diet pills - merely act as a stimulant so the consumer feels more energized, acts as a laxative or diuretic which promotes water loss, overall useless products for real, meaningful weight loss
More to come next week on combining healthy eating and exercise for weight loss! Remember, you can do this!
Resources for this post: Sport Nutrition for Coaches by Lesli Bonci
If you had a car that takes gasoline only, you wouldn't fill it with diesel right? Of course not, you'd have all sorts of problems with your engine that would cost extra money to fix. You could have avoided this if you'd just put gasoline in your car in the first place. While most of us [I hope] look at this example, chuckle, and say, "Well of course I wouldn't put diesel in my gas fueled car!" we unfortunately do something similar to our bodies on a daily basis. We put bad fuel in our bodies and get frustrated when they do not perform the way we want them to in daily activities; we end up feeling tired all the time, and don't even dream of working out because we're so tired.
Unfortunately, while many people don't realize that some of what they use as body "fuel" is not healthy, a large portion of us do know we are doing the wrong thing and continue to put "diesel" into a "gas" fueled vehicle. This happens for different reasons; we may have an emotional connection to eating, we say we lack time to prepare quality meals and it's too expensive to eat healthy, or maybe age and genetics are still working on our side and we haven't seen the consequences to eating unhealthy, so we think we may have escaped them. If you are in this situation, whatever your reason is, I hope you are willing to change...not just a small change, like a temporary diet, but a wholesale-I'm-never-going-back-to-the-way-I-used-to-eat change.
Any dietitian or nutritionist who is worth their salt will tell you to eat "right", meaning, eat your fruits, vegetables, dairy, meat, and whole grains on a daily basis in the correct portion size to achieve optimum health. There is no magical diet that will help you put the optimum fuel in your body for daily activities like eating right will. Why? A diet is a temporary fix to a permanent problem; when you stop eating according to the diet, the weight comes back on, especially if it is a fad diet. More on that later! The following web page of the myplate.gov website is a great resource - http://www.choosemyplate.gov/index.html. They have officially changed the food pyramid to the food plate, which I personally like better - it gives a good idea of what your plate should look like at every meal. I encourage you to do three things with myplate.gov:
1. Look through the website: Note number of portions recommended, understand what you should be eating, and what you should avoid
2. Understand where you are deficient: Note where you are not eating what you should be; if you are like most of America, you will be highly deficient in the fruits and veggies category
3. Create an action plan: Don't stay discouraged about how you have not done well, create a menu for the week, create a new and improved grocery list, and go for it; no time like the present to start fresh!
We can come up with all sorts of reasons why we do not eat the way we ought, but when we are truly honest with ourselves, we do make time for what is important no matter what we have scheduled in our day, or what it may cost! Don't be content to make excuses and continue living a sub-par, unhealthy life using bad fuel to feel better about it. The truth is, you can change, we all can. The question is do you want to change badly enough? Nothing will motivate you to eat any differently unless you desire it to the point that you are willing to drastically revamp your eating behavior, and never go back to the way you used to eat.
Remember in the example about cars, how fueling a gas run car with diesel can cause problems and extra expenses with the engine? Putting poor fuel in your body will do the same thing; when you don't eat the things you should be eating, it causes more medical expenses down the road as you get older. Don't buy in to the lie that just because you are young, you can eat whatever you want without consequence. Children are taking blood pressure and cholesterol medication at an alarming rate, just like adults. Health problems as an adult don't just magically appear at a certain age, they are a result of bad eating habits over time, since childhood. Think about your future!
Here are some thoughts in parting about fad diets by author and nutritionist Leslie Bonci that definitely bear repeating!
1. High protein, low carbohydrate - will cause weight loss, most often dehydrates the body, does not provide enough calories or carbohydrates to meet demands of exercise, often leaves people feeling tired and sluggish
2. High carbohydrate, low fat - may lead to weight gain, often causes digestive stress, just because something is low fat doesn't mean it is actually a healthier food item, fat-free DOES NOT equal calorie-free, may not supply enough fat to fuel exercise, low protein intake can have a negative effect on the immune system
3. Zone diet - weight loss due to the low calorie level, often too high in protein and too low in carbohydrates to provide energy for exercise
4. Weight Watchers - promotes weight loss, not terribly restrictive, often doesn't provide enough calories for exercise, but if foods to fuel exercise are added on exercise days this plan could be effective
5. Bizarre and untrue diets - Subway, Eat Right 4 Your Type, Slim Fast, LA Weight Loss - too low in calories to fuel most daily activities, let alone exercise, and who really wants to be on a liquid diet??
6. Diet pills - merely act as a stimulant so the consumer feels more energized, acts as a laxative or diuretic which promotes water loss, overall useless products for real, meaningful weight loss
More to come next week on combining healthy eating and exercise for weight loss! Remember, you can do this!
Resources for this post: Sport Nutrition for Coaches by Lesli Bonci
Saturday, January 7, 2012
Putting Together Your Workout
Congratulations! You've made it to 2012, and may even have plenty of new resolutions waiting to be accomplished. If you're like many, beginning a new exercise routine, exercising consistently, or losing weight may be part of the New Years' resolutions you've committed to. Whether you've exercised for years, or are just starting after a long break, there are some elements that you should include in your training.
1. Flexibility - Stretch, stretch, stretch! This is an integral part of every exercise routine. Static stretches should be included at the beginning and end of every workout for warm-up and cool-down of muscles. Dynamic stretches should be included as the beginning of every workout for a warm-up. I am also an advocate of incorporating Yoga exercise at least 1 day per week as part of a well rounded exercise routine.
Benefits of flexibility: injury prevention, pain management for activities of daily living, reduced
soreness post-exercise, performance enhancement during workout.
Dynamic stretch examples: a dynamic stretch incorporates movement as part of the stretch to
warm up but is NOT bouncing in a static stretch; for example, walking lunges, half squats, arm circles, etc.
Static stretch examples: a stretch that you hold for 10-30 seconds without moving; for example, quadriceps stretch, double leg hamstring stretch, tricep stretch, etc.
Yoga advice: find a DVD or instructor who is QUALIFIED to be teaching yoga; there is also a
difference between meditation yoga and exercise yoga. Be careful what you choose; I highly recommend exercise yoga for training.
2. Strength - Weights will be your best friend as you work out, especially if you are trying to lose weight. I highly recommend free weights and body weight as the primary weight bearing activities in an exercise regimen. I rarely encourage machine weights except for the purpose of muscle rehabilitation. Free weights and body weight activities have been shown through research to provide benefits of strength in everyday activities; machine weights do not, but are more useful for rehabilitation purposes.
Benefits of strength: injury prevention, increased calorie expenditure during rest, reduced symptoms of arthritis and osteoporosis, prevention of joint damage, increased lean muscle mass
Free weights: using dumbbells, medicine balls, barbells, exercise bands; examples - bicep curls, tricep kickbacks, hip adduction, etc.
Body weight: using body weight as the primary training tool; examples - push ups, tricep dips,
lunges, pull-ups, etc. Yoga exercise is also a great way to strength train.
3. Balance - Typically this includes a lot of core (between your knees and your neck) training as these muscles provide most of your balance. Balance activities also retrain your brain to provide coordination in daily activities. As we age, our brain must relearn the balance that came intuitively when we were younger. The benefits of balance are mostly seen in older age and are the primary prevention of falls, hip replacements, etc. in the elderly.
Benefits of balance: injury prevention, increased coordination, prevention of irregular stride or gait, prevention of excess flexibility in joints, prevention of falls in older adulthood, increased independence in older adulthood
Examples of balance training: Yoga exercises or Pilates are a great way start; other ideas include a workout DVD for core training using an exercise ball, or core training classes at a local gym.
4. Aerobic Training - this can be any number of things, walking, running, aerobics DVDs, spin classes, etc. Joining a gym is a great way to get started with this, or invest in a quality set of workout DVDs. The goal is to get your heart rate up and keep it up.
Benefits of aerobic training: lowers cholesterol and blood pressure, promotes weight loss,
arteries and veins become more compliant, increases cardiovascular fitness
Considerations of aerobic training: Intensity of your workout is more important than the
duration of your workout; translation - how hard you work out is a greater determinant of weight loss than how long you work out. I know for many this may seem counterintuitive, but it is what research has shown to be true. You want to have a harder workout, even if it is shorter, in order to effectively lose weight. If weight loss is your goal, you will see better results when combining strength training with aerobic training because muscle ultimately burns more calories than fat. Also realize that the cardiovascular benefits can begin after one week of consistent aerobic exercise; you'll notice this before you begin to see weight loss. Lastly, don't do the same thing everyday; your body is smart, and as it becomes more efficient in performing exercise, it burns fewer calories. Changing up your workout routine every 4 weeks or so helps prevent this "plateau."
You will ALWAYS get the most out of your workout in terms of weight loss and getting healthier when you combine each of these training concepts in a week of exercise. It's the New Year with new exercise resolutions...BRING IT ON!!
1. Flexibility - Stretch, stretch, stretch! This is an integral part of every exercise routine. Static stretches should be included at the beginning and end of every workout for warm-up and cool-down of muscles. Dynamic stretches should be included as the beginning of every workout for a warm-up. I am also an advocate of incorporating Yoga exercise at least 1 day per week as part of a well rounded exercise routine.
Benefits of flexibility: injury prevention, pain management for activities of daily living, reduced
soreness post-exercise, performance enhancement during workout.
Dynamic stretch examples: a dynamic stretch incorporates movement as part of the stretch to
warm up but is NOT bouncing in a static stretch; for example, walking lunges, half squats, arm circles, etc.
Static stretch examples: a stretch that you hold for 10-30 seconds without moving; for example, quadriceps stretch, double leg hamstring stretch, tricep stretch, etc.
Yoga advice: find a DVD or instructor who is QUALIFIED to be teaching yoga; there is also a
difference between meditation yoga and exercise yoga. Be careful what you choose; I highly recommend exercise yoga for training.
2. Strength - Weights will be your best friend as you work out, especially if you are trying to lose weight. I highly recommend free weights and body weight as the primary weight bearing activities in an exercise regimen. I rarely encourage machine weights except for the purpose of muscle rehabilitation. Free weights and body weight activities have been shown through research to provide benefits of strength in everyday activities; machine weights do not, but are more useful for rehabilitation purposes.
Benefits of strength: injury prevention, increased calorie expenditure during rest, reduced symptoms of arthritis and osteoporosis, prevention of joint damage, increased lean muscle mass
Free weights: using dumbbells, medicine balls, barbells, exercise bands; examples - bicep curls, tricep kickbacks, hip adduction, etc.
Body weight: using body weight as the primary training tool; examples - push ups, tricep dips,
lunges, pull-ups, etc. Yoga exercise is also a great way to strength train.
3. Balance - Typically this includes a lot of core (between your knees and your neck) training as these muscles provide most of your balance. Balance activities also retrain your brain to provide coordination in daily activities. As we age, our brain must relearn the balance that came intuitively when we were younger. The benefits of balance are mostly seen in older age and are the primary prevention of falls, hip replacements, etc. in the elderly.
Benefits of balance: injury prevention, increased coordination, prevention of irregular stride or gait, prevention of excess flexibility in joints, prevention of falls in older adulthood, increased independence in older adulthood
Examples of balance training: Yoga exercises or Pilates are a great way start; other ideas include a workout DVD for core training using an exercise ball, or core training classes at a local gym.
4. Aerobic Training - this can be any number of things, walking, running, aerobics DVDs, spin classes, etc. Joining a gym is a great way to get started with this, or invest in a quality set of workout DVDs. The goal is to get your heart rate up and keep it up.
Benefits of aerobic training: lowers cholesterol and blood pressure, promotes weight loss,
arteries and veins become more compliant, increases cardiovascular fitness
Considerations of aerobic training: Intensity of your workout is more important than the
duration of your workout; translation - how hard you work out is a greater determinant of weight loss than how long you work out. I know for many this may seem counterintuitive, but it is what research has shown to be true. You want to have a harder workout, even if it is shorter, in order to effectively lose weight. If weight loss is your goal, you will see better results when combining strength training with aerobic training because muscle ultimately burns more calories than fat. Also realize that the cardiovascular benefits can begin after one week of consistent aerobic exercise; you'll notice this before you begin to see weight loss. Lastly, don't do the same thing everyday; your body is smart, and as it becomes more efficient in performing exercise, it burns fewer calories. Changing up your workout routine every 4 weeks or so helps prevent this "plateau."
You will ALWAYS get the most out of your workout in terms of weight loss and getting healthier when you combine each of these training concepts in a week of exercise. It's the New Year with new exercise resolutions...BRING IT ON!!
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